How to do Fat Burning Full Body Workouts
By: Craig Ballantyne, CTT
Certified Turbulence Trainer
Here’s how I set-up my fat burning full body workouts.
I have clients do three total body workouts during the week and they
alternate between a Workout A and a Workout B.
In both fat burning Workout A and Workout B, I always start with body weight
circuits to warm-up the body. I strongly believe that this is much better
than using a five-minute treadmill walk because that treadmill walk doesn’t
warm-up your upper body for lifting and doesn’t take your lower body through
ranges of motion like you can in lunges that would prepare you for the
strength training stuff.
No treadmill walking to warm up, instead, we focus on body weight circuits
where we might do a variation of my squat body would squat like my
favorite Y squat, then we’ll do some type of push-up maybe an elevated push-
up, then we’ll do some type of lunge like a prisoner lunge, and then I like
to try to get something for the back of the leg so it might be something
like a one leg romanian deadlift or a stability leg curl.
Then we’ve warmed up the entire body for a fat burning workout, gone through
a whole bunch of different ranges of motion, and really better prepared the
body for strength training as opposed to the five-minute treadmill walk.
After that then we’ll move into what I call non-competing supersets for fat
burning workouts and this allows us to get a lot of work done in a short
amount of time.
We can train the total the entire body in about 20 minutes. In the first
superset, I always pick the hardest exercise for the workout because you
want to do those when you’re fresh.
For example, I might do a dumbbell split squat, which is an excellent total
leg exercise and a dumbbell chest press, which is obviously just a basic
excellent exercise to build muscle for the upper body because we just stick
to the basics and those things work the best.
I would do those in a fat burning superset, meaning I’ll do the dumbbell
split squat for each leg first and then without rest I’ll go into the
dumbbell chest press.
Now you’re probably going to be using close to the same weight there for
both exercises, so fortunately you won’t have to do much shifting around of
After doing the dumbbell chest press, rest a minute, and I’ll repeat that
superset two more times in most cases and then take another rest of about a
minute and move into the second superset of non-competing exercise.
When I say non-competing exercises, I mean exercises that don’t fatigue the
next exercise so the dumbbell split squat, it works the lower body and your
The dumbbell chest press works the upper body, doesn’t really work the grip
too much, doesn’t so your legs recover while you do chest presses and your
chest recovers while you do the split squats, so great non-competing
On the other hand, if you try to do dumbbell rows in that case your grip
strength would be used in both exercises, so your dumbbell rows would suffer
and even your split squats would suffer because your grip would give out
before your legs.
At this point, you are into the second superset where I’m going to use
something like a one leg stability ball curl and an inverted row. That’s a
great body weight superset and again, the stability ball leg curl works on
the back of the legs and the inverted row works on the upper back and uses
the grip, so the grip isn’t fatigued by the leg curls and you can go right
into this inverted row and you’re pressed for that.
I set up all of my workouts to train the four hot zones of the body. You
want to train your upper torso, you want to train the front of your legs,
the back of your legs, and your upper back. If you train those areas I
truly believe that you train all the other smaller muscle groups and smaller
areas of the body.
We did our dumbbell chest press for the front of our body, we did our
dumbbell split squats for the front of our legs and also the back of our
legs, and then the stability ball leg curl obviously got the back of our
legs and the inverted row got our upper back and our lap. So we trained the
entire body there.
If you have time you can do one more superset here. You might throw in a
direct abdominal exercise and depending on what the focus of your day might
be, you might throw in another leg exercise and then do fewer leg exercises
in the next workout day or you might do another chest exercise and do fewer
chest exercises on the next day.
That’s how we do full body fat burning workouts with total body strength
training in only about 20 minutes.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
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